With the abundance of parties and barbecues, corn will likely be a staple on the menu. Whether it’s grilled on the cob, featured in salads, transformed into popcorn, or incorporated into dips, corn is a popular vegetable that appears in various dishes during the summer season.
However, have you ever wondered about the effects of eating corn on your body? Are there any potential adverse side effects?
To begin, let’s examine the essential nutritional information for regular corn. In a single large ear of yellow corn, you can expect the following:
- 123 calories
- 4.7 grams of protein
- 1.9 grams of fat
- 26.7 grams of carbohydrates
- 2.9 grams of fiber
- 8.9 grams of sugar
Corn contains not only its primary nutrients, but also vitamins, minerals and plant compounds which contribute to your daily intake of essential micronutrients.
Now, let’s delve into what happens in your body when you consume it.
You’ll get a boost of essential minerals.
When you decide to grill some corn, it’s worth noting that you’ll be receiving a mineral-rich treat with each mouthful.
Take yellow corn, for example, a fantastic potassium source. This essential mineral is renowned for its ability to regulate blood pressure, promote bone strength, and prevent the formation of kidney stones.
You will consume helpful antioxidants.
All types of fruits and vegetables contain beneficial plant compounds, contributing to their vibrant colors and offering numerous health benefits.
In the case of corn, two essential compounds, lutein, and zeaxanthin, are responsible for their distinctive yellow hue, and they play a crucial role in supporting eye health and vision.
Lutein and zeaxanthin are primarily found in the retina of your eyes, where they act as protective pigments against the harmful effects of blue light.
These compounds shield your eyes from blue light damage and reduce the risk of age-related conditions such as cataracts and macular degeneration, which can affect your vision as you age.
Corn, especially popcorn, can help you stay full longer.
If you’re looking for a nutritious and satisfying snack to keep you fueled between meals, consider enjoying popcorn as a healthy option.
Popcorn is a high-fiber and low-calorie snack that has long been a favorite among many. Whether you make it at home or opt for air-popped varieties, popcorn is a nutrient-dense choice that can help you stay full for extended periods. Choose homemade kernels and pop them in olive oil for the healthiest option.
Moreover, scientific research supports the benefits of popcorn as a wholesome snack. According to a study published in the journal Antioxidants, it retains the beneficial plant compounds and valuable antioxidants found in whole corn, further enhancing its nutritional value.
Corn contains multiple B vitamins.
Corn is a rich source of essential B vitamins, including vitamins B6 and B9, also known as folate. These vitamins play crucial roles in energy metabolism and various critical bodily functions.
Additionally, it contains smaller amounts of other B vitamins, such as pantothenic acid (vitamin B5).
According to the renowned Cleveland Clinic, the eight B vitamins aid in converting carbohydrates into energy for the body. Vitamin B9, or folate, is mainly known for promoting a healthy liver, skin, and hair while supporting the proper nervous system functioning.
Vitamin B6, another member of the B vitamin family, is recognized for its positive impact on cognitive function.
In addition to its B vitamin content, it provides a beneficial dose of niacin, also known as vitamin B3. Niacin has various health benefits, including maintaining healthy skin, supporting digestion, and promoting overall digestive health.
The recommended daily intake of niacin for the average adult is around 16 milligrams, and a single ear of corn supplies approximately 2.5 milligrams, making it a modest yet valuable contribution to your daily nutrient needs.
While one serving of it may not fulfill your daily recommended intake of these B vitamins, it’s certainly encouraging to know that enjoying some delicious corn on the cob during the summer can bring you closer to meeting your nutritional goals.
Some individuals suffering from IBS may experience corn as a trigger.
The food and beverages you consume can directly impact Irritable Bowel Syndrome (IBS), a discomforting disorder that affects the gastrointestinal tract. Interestingly, corn is a potential trigger for specific individuals with IBS that can worsen symptoms.
A study published in the Journal of Nurse Practitioners highlights foods that exacerbate IBS symptoms. Among the most commonly reported culprits are bananas, citrus fruits, onions, potatoes, certain dairy products, and grains such as wheat, oat, barley, and corn.
It’s important to note that this doesn’t mean you must eliminate corn. However, if you have IBS, it’s advisable to pay close attention to how your stomach feels after consuming foods that contain it.
Monitoring your body’s response can provide valuable insights into how it affects your symptoms.
Corn syrup can increase levels of inflammation.
Corn kernels have the potential to undergo processing to produce the syrup, but regrettably, this product lacks the health benefits found in whole corn.
Processed corn undergoes depletion of its nutrients, resulting in a product primarily composed of sugar or oil.
High fructose corn syrup, which has gained popularity in the food industry, has been extensively linked to various chronic diseases, including diabetes, liver disease, and heart disease.
Corn oil, rich in polyunsaturated fats, has been associated with increased levels of inflammatory markers compared to monounsaturated oils.